October 15, 2024
Keeping your immune system in good shape is a part of staying healthy and feeling your best. But several factors affect your immune system’s performance, and what you eat is one of them. Consuming a balanced diet rich in specific vitamins, minerals, and other nutrients can enhance your body’s ability to fend off illnesses. Let’s take a look at how your food choices support your immune health.
Your immune system counts on nutrients to function at its best and help your body defend against infections. Below are some of these good-for-you nutrients and how they improve your immune health.
Vitamin C, or ascorbic acid, supports your immune system by boosting white blood cell production and activity, including defending against viral, bacterial, and protozoan infections. In fact, a 2020 study shows that high-dose vitamin C is safe and effective against severe cases of respiratory viral infection.
Oranges, lemons, red bell peppers, grapefruits, and strawberries are examples of produce rich in vitamin C. Regularly including these in your diet helps maintain your body’s natural defenses.
Vitamin D, also referred to as calciferol, promotes the production of antimicrobial proteins such as beta-defensin and cathelicidin, which are essential to drive back infections. Research shows that maintaining sufficient vitamin D levels lowers the risk of respiratory infections and supports overall immune function.
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Responsible sun exposure facilitates vitamin D synthesis, and dietary sources like fortified dairy products, fatty fish like salmon and mackerel, and egg yolks also help maintain adequate levels. However, be careful with getting too much vitamin D, as it may increase your risk of liver failure.
Difference between vitamins C and D: Vitamin C boosts immune cell activity, while vitamin D fine-tunes the immune response and enhances its ability to target infections. They both work in complementary ways to strengthen your immune system.
Vitamin E, also called tocopherol or alpha-tocopherol, is a powerful antioxidant. It protects cells from cancer-causing damage due to substances like free radicals, as well as supports overall immune function. Nuts, particularly almonds, are a rich source of vitamin E. A half-cup serving of almonds has nearly 100% of the recommended daily amount. Sunflower seeds and avocados are excellent sources, too.
Zinc supports immune cell development and activity. A deficiency weakens defenses, increasing the risk of infection and slowing wound healing.
Oysters, crab, lean meats, and poultry are rich sources. Nuts, seeds, beans, and whole grains also contain zinc, though the body absorbs it more efficiently from animal-based produce. Eating a variety of these sources helps maintain steady levels and supports immune function.
Selenium, also known as selenious acid, is a trace mineral that bolsters the immune system by reducing inflammation and damage from oxidative stress. It acts as a powerful antioxidant and forms part of antioxidant enzymes like glutathione peroxidase.
Brazil nuts are exceptionally high in selenium; about one or two nuts are enough to meet the daily requirement. Other sources include seafood, eggs, and whole grains.
Iron supports the formation, maturation, and function of immune cells. Not only that, it produces hemoglobin, which carries oxygen in your blood. Being iron deficient can weaken your immune response and lead to fatigue or anemia.
Iron-rich foods include liver (chicken, beef, pork, turkey, lamb), fortified breakfast cereals, beans, seafood, and spinach. Consuming vitamin C-rich foods alongside plant-based iron sources can enhance iron absorption.
Since much of the immune system resides in the gut, digestive health directly affects immunity. Probiotics, beneficial bacteria in fermented foods, help maintain a balanced gut microbiome. Yogurt with live cultures, kefir, sauerkraut, kimchi, and other fermented vegetables supply these bacteria. Eating these foods regularly supports immune function by keeping the gut’s microbial environment stable.
Antioxidants neutralize the effects of oxidative stress on your body. This imbalance occurs when the body produces more reactive oxygen species (free radicals like) than it can counteract with antioxidants, which may damage cells and tissues.
Berries, including blueberries, strawberries, and raspberries, are abundant in antioxidants like flavonoids. For chocolate lovers, don’t worry; dark chocolate with high cocoa content also has an excellent amount of antioxidants. Just remember to consume all things in moderation!
Consuming healthy fats is essential for immunity. Omega-3 fatty acids within fatty fish like salmon, chia seeds, and flaxseeds, possess anti-inflammatory properties that support the immune system. In addition, monounsaturated fats from sources like olive oil and avocados contribute to good overall health and encourage the absorption of fat-soluble vitamins.
The body relies on amino acids from proteins to produce immune cells, antibodies, and signaling molecules that fight infections. Lean meat, poultry, fish, beans, lentils, and tofu supply these essential nutrients. A diet with enough protein strengthens immune responses and helps the body recuperate from illness or injury.
While not a nutrient per se, water helps regulate body temperature, flush out waste, and transport nutrients that support immune function. Proper hydration also helps “move” lymph, the fluid that carries white blood cells and waste, through the lymphatic system to reach infections and clear out harmful substances. Hydration also maintains mucous membranes, which act as a barrier against pathogens.
Drinking at least eight 8-ounce glasses of water daily supports these functions, though individual needs vary with activity, climate, and health conditions.
Similar to how certain foods can boost immune function, others can impair it. High-sugar diets suppress the immune system by disrupting the normal function of white blood cells. Excessive intake of processed foods high in unhealthy fats also promotes inflammation and hinders immune responses.
Here are ways to include immune-supporting foods in your daily meals:
A strong immune system depends on more than diet alone. Don’t forget that regular exercise improves circulation, which helps your body’s immune cells respond faster to infections. Quality sleep is another must in your night-time routine, as it repairs tissues and keeps immune function steady. Managing stress also reduces cortisol levels and prevents immune suppression. Eating well, staying active, getting enough rest, and keeping stress in check all work together to boost the body’s defenses.
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